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You can eat kale raw or cooked, and it is a source of many essential nutrients. The vegetable can be good for weight loss if you include it as part of a calorie-controlled diet that consists primarily of moderate portions of nutrient-dense foods.
The Benefits of Kale. At just 33 calories, one cup of raw kale has: 1  Nearly 3 grams of protein. 2  2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 3  Vitamins A, C, and K. 4  Folate, a B vitamin thatâs key for brain development. 5  Alpha-linolenic acid, an omega-3 fatty acid. 2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 2  Vitamins A, C, and K. 3  Folate, a B vitamin thatâs key for brain development. 4  Alpha-linolenic acid, an omega-3 fatty acid. ( 5 While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.